Men Muscle Building - Tips To Build Muscle » Building Chest Muscles

Chest D.O.A. – Build Huge Chest Muscles

Mens Muscle Building — Tue, 01 Mar 2011 04:32:39 +0000

“Chest D.O.A.”
By T.J. Weston

Nothing seems to get me as excited these days as approaching “chest day” on my weekly workout routine. Who wouldn’t look forward to developing a well rounded chest so you could be strutting around like the dominate rooster in the crowd. I like to train hard, working my pectoral muscles to the point of exhaustion. Then once finished up with pectoral demolition, you jump right into pounding your supporting muscles the triceps. This routine is built for a three week cycle, which will build mass as well as strength. All of our chest press exercises will stick to the following guidelines. First sets weight is going to be 70% of your 1RM (one rep max), Second set will be at 85% of your 1RM, Third will be 90% and for the final set well drop back to 70%. Each set should be pushed to the point were one final rep in good form is not possible.

Chest Routine

Barbell Bench Press

Barbell Incline Press

Decline Press Isolation Machine

Incline Dumbbell Flies

Cable Flies (Low Pulley)

Cable Flies (High Pulley)

Seated Fly Machine

Two Sets of Dips To Failure

When starting on your triceps you want to grab an adequate amount of weight so that you will burn out around the eight to twelve rep range. You shouldn’t have a whole lot of juice left in them to move the typical amount of weight you normally would, so use your best judgment. Well be using the same amount of sets four per exercise, again perform each set to the point of failure.

Triceps Routine

Rope Push Downs

Low Pulley Overhead Rope Extensions

V Bar Push Downs

Seated Behind-Head Dumbbell Extensions

Seated Single Arm Dumbbell Extensions

Lying EZ Bar Extensions

Looking To Build Huge Chest Muscles? Do You Want Massive Pecs?

Mens Muscle Building — Thu, 18 Feb 2010 23:20:19 +0000

When trying to build pecs, every guy should know that there are four separate parts of your chest that need to be worked. You have your upper chest, lower chest, inner chest, and outer chest. Undoubtedly every guy in the gym utilizes the flat bench barbell press, commonly known as the bench press. This is the most fundamental and effective lift you can do to build pecs. As effective as this may be, you need to have a range of exercises to target all four areas of your chest. If you stick with only a few simple chest exercises, certain areas of your chest may begin to lack definition.

To ensure that you’re working all areas of your chest, you need to know what exercises target each area. Exercises that build pecs often hit more than one area at a time, so you don’t have to spend four separate days on your chest. I recommend you set your regimen to focus on your chest three days out of the week.

To target your upper chest you need to perform incline exercises. These can include incline bench press, incline dumbbell press, incline flyes, or incline machine press. Incline workouts are extremely beneficial to building pecs because they allow for a wider range of motion and force you to stretch your upper chest.

If incline targets your upper chest I’m sure you can imagine that decline workouts target your lower chest. Decline exercises include decline dumbbell press, decline bench press, decline flyes, and dips. I believe this to be the most important area to focus on when building pecs because they round out the bottom of your chest and give you the definition you are looking for.

Inner chest workouts are what give you the dip in between your two pecs. To work out your inner chest you can perform cable crossovers, flat bench flyes, and close grip bench press. The inner chest is the hardest area to target because the range of motion of the exercises seems to be difficult for a lot of guys. If at first you don’t feel you are performing the exercises correctly or up to standard, focus on your technique with lighter weight until you are comfortable. Most would see this as working backwards, but in fact it is an amazing way to build your pecs, technique is everything!

Outer chest workouts are often the most painful because they stretch your pecs the furthest. To build pecs you need to push yourself when doing these exercises. Outer chest workouts include flyes, dips, wide grip bench press, and flat bench dumbbell presses. The range of motion of these exercises is far wider than the rest, so take your time and work your way up.

Building pecs may seem like it is the most fundamental and easy thing to do in the gym, but it’s not. As long you target all four areas and stay consistent you will build your pecs in no time at all.

How To Build Massive Chest Muscles

Mens Muscle Building — Thu, 05 Nov 2009 09:21:25 +0000

Your chest muscles account for a large portion of your upper body strength. Chest muscles are also a major part of the male physique. While building chest muscles it is important to remember to never over-work your chest muscles. Many arm and shoulder workouts also indirectly target the chest and it can become easy to overwork the muscles and cause injury. Remember, along with your training, rest and recovery are an essential part of every workout.

Here are some Chest Muscle Workout Exercises that directly work the various regions of the chest:

High Cable Crossovers
Building your inner pecs is what gives your chest that clean, cut look that most people are after. High Cable Crossovers will not only hit the inner pecs but the lower pecs as well.

Low Cable Crossovers
Low Cable Crossovers are great for working out the inner pecs. In order to achieve the best results, keep continuous tension.

Bench Press (Wide Grip)
Extending your grip outwards while on the flat bench press will shift the emphasis to the lower pecs.

Bench Press (Close Grip)
Many people assume this is good for working out the triceps and upper chest only, however, the mid-range section of this workout will target the inner chest.

Decline Bench Press
These, of course, primarily hit the lower pecs hard. If you move your grip in a bit and really emphasize the top of the movement, you’ll get good stress on the inner pecs as well.

Dumbbell Flys
Dumbbell Flys will work the inner chest muscles; however you will need to squeeze your pecs together to maximize the effects of this workout. To mix up your routine, try alternating Dumbbell Flys on the flat bench, incline bench, and decline bench.

Dips
The elbows-in variation place the bulk of the emphasis on the lower pecs, while the elbows-out style will pull the inner pecs more into the exercise.